Week of Workouts for Strength & Mobility | adding pilates to weightlifting for the first time!

Описание: Welcome a Week of Workouts episode 8! This one is moreso geared for someone who wants a lower intensity split that still prioritizes strength but also mobility, longevity, and recovery. This is a great routine for someone who can only make it to the gym 3 days a week but wants to practically integrate wellness and fitness into their everyday life! It's also a great one for hormone support!
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TIME STAMPS, WORKOUTS, OUTFIT DETAILS
0:00 Welcome & Training Update
4:15 MONDAY | LEGS
foam roll, mobility work, glute activation
Hack Squat 4x8-10
Rest Time: 2-4mins
Barbell Hip Thrusts 4x12
Rest Time: 2-4mins
B Stance DB RDL 3x10 ea.
Rest Time: 1-3 mins
Seated Abduction
Rest Time: 30-60 sec
Cable Kickbacks 3x15
Rest Time: 30-60 sec
8 min cool down flow stretch
OUTFIT: all ‪@AlphaleteTV‬

16:15 TUESDAY | 40 min PILATES
- ‪@MoveWithNicole‬
OUTFIT: all Alphalete

21:00 WEDNESDAY | UPPER BODY
foam roll, mobility work, deadhangs
T Bar Row 4x12
Rest Time: 2 mins
Kayak Row 2x20
Rest Time: 60-90 sec
Pullover 2x12
Rest Time: 60-90 sec
Superset 3x
Hanging Cable Lateral Raise 10
Standing DB Press 12
Bent Over Rear Delt Pull 3x10-12
Superset 3x
Barbell Bicep Curl 15
Overhead Tricep Extension 15
Rest Time: 30 seconds
OUTFIT: all Alphalete

28:53 THURSDAY | LEGS
SAME WARMUP AS MONDAY
Banded Dead Stop Hip Thrusts 4x8
Rest Time: 3-5 mins
Step Ups 3x8 ea.
Rest Time: 2-3 mins
Landmine RDL to Squat 4x10
Rest Time: 2--3 mins
DB Lateral Raise 3x12
Rest Time: 30-60 sec
Lying Leg Curl 3x10
Rest Time: 60 sec
OUTFIT: all Alphalete

33:30 FRIDAY | 40 min PILATES
- ‪@MoveWithNicole‬
OUTFIT: Top, Lululemon Bottoms, Gymshark

37:14 SATURDAY | 20 min YOGA STRETCH & HIKING
- ‪@yogawithadriene‬
OUTFIT: Top, Lululemon Shorts & Peace Sign Shirt, Pac Sun

38:55 SUNDAY | REST DAY; WALK

DAILY WALK GOAL: 40-60mins / Day
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